The Power Of Protein
Proteins are strings of amino acids linked together by peptide bonds. A protein is considered “complete” if it contains all eight essential amino acids, thus allowing for tissue growth and repair. Examples of complete proteins include milk, eggs, and meat. Proteins that lack one of more of the essential amino acids are called “incomplete”. They must be combined with complementary foods. Examples of incomplete proteins include leafy green vegetables, beans and nuts.
If you are physically active, aim for a protein intake of approximately 0.5 to 0.8 grams per pound of body weight per day. While there has been considerable debate over whether higher amounts might be even more beneficial, unless you have an underlying kidney disorder, eating a couple hundreed grams of protein per day probably won’t hurt. Protein bars are an acceptable protein and energy supplement for people. A high protein, low-carb diet may even keep you leaner than a traditional high-crab, low-fat diet. Adjust your daily intake to whatever seems to work best for you.
While it’s best if most of the protein intake comes from balanced meals, there is no denying that high-quality bars and powders have their advantages. The first is convenience. Grabbing a bar on your way out the door to work or classes or mixing up a soy or whey protein shake takes seconds is quick and easy. The second advantage is that the saturated fat and cholesterol normally found in high-quality protein sources can be replaced with healthier alternatives. Finally, some bars and powders have additonal ingredients not normally found in a the common protein or have lower levels of the addition. Some contain chromium, glutamine, or creatine monhydrate. Protein and amino acids represent an exciting intersection of nutrition and overall wellness. Not all proteins are the same though and you may feel that protein bats and powders provide benefits that whole foods do not. (Source: Some information pulled from TFL 2007)
** Kara Williams talks about TravelZoo’s Top 20 Hotel Stays over at Colorado Review. Read the whole story here.**
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Earthly Eating Recipe:
Sweet Potato Casserole:
Serves: 8-12
4 lbs. sweet potatoes, peeled and cut into quarters
1 cup packages brwon sugar
1/2 cup butter, cut up
1/4 cup milk
4 eggs, lightly beaten
3 to 4 tbsp. lemon juice
Stir-ins and/or Toppers such as:
Stir-ins:
•Peanut butter (for creaminess add 1/2 cup)
•Orange peel (for tart flavor, add 2 tbs.)
•Red Curry Paste (add Indian spice and heat with 2 to 4 tsp.)
•Pumkin or Apple Pie Spice (for harvest flavor, add 4 tsp. spice plus 1 tsp. ground black pepper)
Toppers:
• Peanuts and Coconut (impart far-Eastern flair with shredded cocnut and chopped peanuts.
• Bacon and rosemary (add a smoky depth with crumbled cooked bacon tossed with snipped fresh rosemary.)
•Onion and garlic ( for earht flavor, top with sauteed thinly sliced onion and garlic.)
•Almonds ( give a salty crunch with chopped smoked almonds.)
1. In a Dutch oven cook potatoes, covered, in enough boiling salted water to cover for 25 to 30 minutes or until tender, drain and return to pan.
2. Preheat oven to 350 degrees F. Slightly mash potatoes with a potato masher. Stir in sugar, butter, milk, eggs, lemon juice, and, if desired, one of the stir-ins; stir until well combined. Transfer sweet potato mixture to a greased 3-quart rectangular baking dish. If desired, top with one of the toppings.
3. Bake, uncovered, for 30 to 35 minutes or until heated through.
Happy Eating!
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